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Training Log Archive: Nadim

In the 7 days ending Apr 9, 2005:

activity # timemileskm+m
  Running3 1:39:03 14.33(6:55) 23.06(4:18)
  Orienteering1 1:04:50 5.03(12:53) 8.1(8:00) 28015 /17c88%
  Bicycling1 1:04:35 12.56(5:09) 20.21(3:12)
  Calisthenics3 6:00
  Total7 3:54:28 31.92 51.37 28015 /17c88%
averages - sleep:5.4 weight:172lbs

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Saturday Apr 9, 2005 #

Bicycling (Mountain) 1:04:35 [3] 12.56 mi (5:09 / mi)
slept:6.0 weight:173.5lbs

Out for an early leisurely ride with Bob Angell and Ben Ficks. Ben got a flat and quickly turned back. Bob and I went up the Rock Creek Trail, into Garrett Park then back through the Bethesda Trolley Trail and NIH. I'm surprised to feel this in my hamstrings.

Friday Apr 8, 2005 #

Calisthenics (General) 2:00 [3]
slept:4.0 weight:173.5lbs

We went to see the Groovelilly concert--fun! 45 situps. I'm surprised by the weight gain and am usure if it's just eating too much (I ate about the same as other days) or muscle/water gain.

Thursday Apr 7, 2005 #

Calisthenics (General) 2:00 [3]
slept:5.0 weight:170.5lbs

45 situps. A little behind schedule, I opted to eat rather than run.

Wednesday Apr 6, 2005 #

Running (Trail) 38:56 [4] 5.57 mi (6:59 / mi)
slept:5.0 weight:171lbs

In Greenbelt Park, MD. My last run here was March 11 when I had to pickup Tango from the specialist vet in Bowie and today was the same. I again ran the Perimeter Trail. Though sunny this time as well as last time, it was in the 70's F this time, not the 50's F. I ran without sweats and felt a bit too warm. The trail was still mushy in places but there were fewer downed trees. I ran much more unimpeded. I pushed some and was definately feeling yesterday's workout when going uphill. Without the weight gain I'd have been faster instead of 5 seconds slower.

Running warm up/down 9:38 [3] 1.2 mi (8:02 / mi)

In Greenbelt Park, MD. Once around the Azaelea Trail.

Tuesday Apr 5, 2005 #

Running warm up/down (Street & Trail) 8:32 [3] 1.19 mi (7:10 / mi)
slept:6.25 weight:171.5lbs

From Rosedale Ave. to Connecticutt Ave. via the Georgetown Branch Trail as a warm-up. This bordered on a 2 Intensity. My weight this morning was high reflecting bad eating while on travel.

Running intervals (Trail) 22:02 [5] 3.84 mi (5:44 / mi)

On the Georgetown Branch Trail: 6 x 0.64 miles in between Connecticut Ave. and Jones Mill Rd. with 3 minutes rest each. I was inspired to do more intervals by the great sunny 70F day and the out of shape feeling during the races over the weekend. I missed most of the sun despite the later sunset and ran mostly in the dark. Going toward Jones Mill Rd. was more downhill (the RR grade was mostly flat--25ft. drop). I last ran this workout on 10/26/04 and was faster but only did 4. Splits: 3:30, 3:40, 3:40, 3:46, 3:42, 3:44. I was wobbly on the last one. Like last time my arms and hands hurt.

Running warm up/down (Street & Trail) 9:55 [2] 1.19 mi (8:20 / mi)

From Connecticut Ave. to Rosedale Ave. via the Georgetown Branch Trail.

Monday Apr 4, 2005 #

Calisthenics (General) 2:00 [3]
(rest day)

Back home in Bethesda, MD; my evening was full and a day off makes sense. 45 situps.

Sunday Apr 3, 2005 #

Running warm up/down (Warm-up) 10:00 [2] 2.15 km (4:39 / km)

In East Fork State Park east of Cincinnati, OH. Warm-up from the Flying Pig HQ area to the start and a little more including some strides.

Orienteering race (Classic) 1:04:50 [4] *** 8.1 km (8:00 / km) +280m 6:49 / km

Flying Pig IX in East Fork State Park east of Cincinnati, OH. It was a much nicer sunny day than the first two. I started off okay but made a poor route choice and fumbled the attack to #4. This helped Mike Eglinski make-up two minutes from the start to catch me. We traded leads and took some slightly different routes a few times but more often than not, Mike led me around keeping me from making mistakes. I thought the navigation was easier today than the previous day. I'd try to get ahead of Mike by out-running him on the flats and roads but whenever I paused to read he'd pass and I'd have to chase again. Mike also seemed to get around the gullies better than I--it didn't matter if I was going more direct or contouring around more. Mike mentioned navigating conservatively. With me not being in as good a shape as last year I was definately not running not much faster than Mike. At the end, Stanislav and David Knight were in the chase too. It was fun and a precursor to the Billy Goat but it would have been better to have more of a gap between Mike's and my own start. I probably would have been a little slower for navigation but I think even the close racing was a push for both of us. See the Split List.

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